5 Tips for staying on track in the summer
In my personal and professional experience, summertime often presents a lot of challenges when it comes to staying on track with your macros. Here are the top 5 Rev Nutritionist approved tips for staying on track while still enjoying all your social events and the beautiful summer weather!
If you know that your day or weekend is going to be filled with BBQs and beach days, be sure to get your workouts in before all the fun unfolds! The likelihood of getting a good workout in after a day in the sun isn’t too high, but if you work out before your event(s) you’ll feel accomplished, get a nice pump and be able to spend the rest of the day with friends and family.
That BBQ invitation can seem intimidating when it comes to staying on point with your numbers if you haven’t properly planned ahead of time. Prior planning truly can make the difference between a successful or unsuccessful day of eating. If you know that you’re going to be somewhere for an extended period of time and you’re unsure of the food options, save the majority of your carbs and fats and focus on incorporating lots of protein into the meals you can control. Odds are that you’ll be able to fill carbs and fats up pretty easily- but finding sources of lean protein could potentially be a challenge. Additionally, if it’s the weekend and you have a whole bunch of fun events in your calendar- plan ahead to make one of them your weekly treat meal so you can stress less about the day.
Alcohol consumption can be included into an on-track day if you are wise about your beverage choices! Refer to the “how to track alcohol” document that your Rev nutritionist sent over on day 1- and if you have any further questions reach out to them! Remember to save carbs if drinking in moderation is in the cards for you, and remember to choose your drinks wisely! Plain vodka or tequila with club soda, champagne, white wine, light beer and spiked seltzer are some of the wiser options out there. When in doubt, text your nutritionist for tips! We’ve all been there and are more than happy to help!
Water is absolutely essential, especially in the hot weather! In addition to keeping you feeling satiated, the proper intake of water will make you feel, perform and look much better. Sometimes we aren’t hungry at all- we’re just thirsty! Before you reach for the BBQ platter, have an 8-16 ounce glass of water and then have your portion. Take sips of water in between bites of food or sips of a non-water beverage. Carry water wherever you go and set alarms on your phone to remind you to hydrate periodically. Aim for at least 100 fluid ounces (3 liters) daily.
Similar to tip #2, stay ahead of the game by planning to bring something healthy and delicious! If you are invited to an event where there will be food, bring a light appetizer like shrimp cocktail, a fruit or veggie platter, chicken breast kabobs, veggie burgers, etc! Not only is this the right thing to do in order to take some of the burden off the host/hostess, it also ensures you have at least one macro-friendly option! If you’re hitting the beach, pack a protein smoothie or shake to sip on or some fruit to munch on. You don’t want to feel bloated and heavy while you’re in your bathing suit anyways, and we all know that’s exactly how that boardwalk food will make us feel!
Written by Emily Ventura B.S Public Health